Working in an office for a prolonged number of hours is unavoidable in today’s world when so many people work in front of a computer. Many job descriptions require sitting and working in one posture for hours which is the most common reason for lower back and shoulder pain at work.
Back pain is one of the most common issues in the U.S. According to Statista, back pain is one of the most common health complaints among adults in the United States. Such pain can be caused by strained muscles or ligaments, excess weight, poor posture, psychological problems, or everyday activities.
A Statista survey from 2017 found that 29 percent of U.S. adults with back problems believed stress was the cause of their pain, while 26 percent blamed weak muscles or a lack of exercise, and another 26 percent blamed physical work. Also, 54% of adults had a neck or back pain for five years or longer as of 2017.”
So, you are not the only one experiencing back pain. To avoid or treat shoulder and back pain which is caused at work, you need to first understand what is causing the pain;
Causes of Neck, Shoulder and Back Pain at Work:
Neck, shoulder or back pain does not happen in a day but it develops gradually. Therefore figuring out exactly what is causing the pain may be difficult. We have listed potential reasons of shoulder and back pain at work
- When people work for prolonged hours sitting in a chair, they tend to slouch, and this poor posture can give rise to back pain due to spinal misalignment.
- Improper back support causes the shoulders to roll forward and prolonged bad posture which gives rise to back pain.
- Looking down at the screen at an angle puts extra strain on neck and back muscle.
- If your mouse is far away from the keyboard, then your elbows are too far away from your body causing strain on the shoulder and upper back.
- Holding a phone between ear and shoulder while multitasking may cause shoulder and neck pain.
- Sitting in one place for too long can cause stiffness of muscles causing pain throughout the body.
- Sedentary work environment and lifestyle can cause muscle weakness which causes shoulder and back pain.
Below we have listed guidelines you need to follow to get rid of or avoid back and shoulder permanently.
Shoulder and Back Pain Relief
The cause of shoulder and back pain in each individual is different, so different solutions will work on different people. You need to try out different solutions until you find the one that works for you.
1. Stand and Stretch at Your Desk Frequently
Standing at your desk throughout the day for short periods will break the monotonous sitting posture relieving the pressure on the spine. Also, stretch at your desk to flex your muscles to prevent from muscle stiffness causing neck, shoulder or back pain.
2. Adjust Your Ergonomic Chair
Most of the offices make sure to provide ergonomic office chairs which offer lower back support to the employees. You need to adjust the chair as per your requirement to sit comfortably. Make sure you set the height of the chair right so that the monitor is in your straight-line view.
3. Get a Separate Keyboard Tray and Monitor Arms Installed
A keyboard tray will let you adjust the height of the keyboard independent of your desktop monitor. This can help you with sitting in the right posture and relieve you from pain. Further, monitor arms will allow you to place the monitor exactly within an ideal angle and height, allowing you to achieve a better posture. Bonus: this will also improve the aesthetic look of your workplace.
4. Try Physical Activities
Activities like yoga and pilates can help in improving your posture as it includes stretches which will help in reducing your shoulder, back and neck pain, all at once. You need to be careful while practicing these activities as some postures and poses can aggravate the pain as well. If you plan on doing these activities, hire a professional trainer and let them know your physical conditions.
5. Try Professional Help
When nothing else works, you should get professional help. You can start by getting pain treatment massage. This may feel more like a luxury than treatment, but a good massage therapist knows how to relieve you of pain.
One of the most effective ways to treat back, neck and shoulder pain is to visit a chiropractor as they are highly trained in musculoskeletal manipulation. They can easily identify the cause of pain and treat the areas of pain by physical therapy. They will also suggest other day-to-day activities which will help you manage and relieve pain. Around 41 percent of the adults in the U.S. said that chiropractic care can help a great deal with a neck or back pain according to Statista.
Prolonged hours of working on a computer may be the culprit behind your neck, shoulder and back pain but as that is your bread and butter, it is unavoidable. A combination of the chair, keyboard, and monitor set up along with stress and postural strain causes the pain and the key to reduce it is for you to determine the what is elevating your symptoms. These tips will help you manage and reduce your neck, shoulder and back pain completely.
